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9
CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, look above your age and
find the three numbers in light grey boxes. The three
numbers are your Òtraining zone.Ó The lowest number
is the recommended heart rate for fat burning; the
middle number is the recommended heart rate for
maximum fat burning; the highest number is the
recommended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy. If
your goal is to burn fat, adjust your pace until your
heart rate is near the lowest number in your training
zone as you exercise. It may also be helpful to set the
dials on the resistance cylinders at level 1, 2, 3, or 4.
For maximum fat burning, adjust your pace until your
heart rate is near the middle number in your training
zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular
system, your exercise must be Òaerobic.Ó Aerobic
exercise is activity that requires large amounts of
oxygen for prolonged periods of time. This increases
the demand on the heart to pump blood to the
muscles, and on the lungs to oxygenate the blood.
For aerobic exercise, adjust your pace until your heart
rate is near the highest number in your training zone.
It may also be helpful to set the dials on the resistance
cylinders at level 5, 6, 7, or 8.
Strength Training
To strengthen and tone your muscles, you must exer-
cise your muscles at a moderate to high percentage of
their capacity. Set the dials on the resistance cylinders
at level 9, 10, 11, or 12.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, stop exercising and place
two fingers on your wrist as shown. Take a six-second
heartbeat
count, and
multiply the
result by 10 to
find your heart
rate. For
example, if
your six-
second heart-
beat count is
14, your heart
rate is 140
beats per minute. (A six-second count is used because
your heart rate will drop rapidly when you stop
exercising.)
Adjust the intensity of your exercise until your heart
rate is at the desired level. You can adjust the intensity
of your exercise by adjusting the resistance or by
changing your pace.
WARNING: Before beginning this or any exer-
cise program, consult your physician. This is
especially important for persons over the age
of 35 or persons with pre-existing health
problems.